What nutrients do you need?
HEALTH IS IN YOUR HAND
| Name of food | protein | fat | carbohydrate | Fibers | Calcium | Iron | Vitamin-A | Vitamin-B | Vitamin-C | calories | |||||||||||||||||||||||||||||||||||||||||||
| Cereals | In% | In% | In% | In% | In% | Mg, | International | Units | per | 100gms | |||||||||||||||||||||||||||||||||||||||||||
| Wheat
Rice Barley Kaffircom Baja Maize Samo |
11.8
6.9 11.5 10.4 11.6 11.1 6.2
|
1.5
0.4 1.3 1.9 5.0 3.6 2.2 |
71.2
79.2 69.3 74.0 67.1 66.2 65.5 |
1.2
– 3.9 – 1.2 2.7 9.8 |
0.05
0.01 0.03 0.03 0.05 0.01 0.02 |
5.3
1.0 3.7 6.2 8.8 2.1 2.9 |
108
– – 136 220 – – |
180
20 150 115 110 – – |
–
– – – – – – |
348
348 335 357 360 342 307 |
|||||||||||||||||||||||||||||||||||||||||||
| Pulses | |||||||||||||||||||||||||||||||||||||||||||||||||||||
| Black gram
Bengalgram Cow pea Red gram Green gram Peas Field beans soyabean |
24.0
17.1 23.4 22.3 24.0 19.7 24.9 43.2 |
1.4
5.3 1.3 1.7 1.3 1.1 0.8 19.5 |
60.3
61.2 59.7 57.2 56.6 56.6 60.1 20.9 |
–
3.9 – – 4.1 4.5 1.4 3.7 |
0.20
0.19 0.08 0.14 0.14 0.07 0.06 0.24 |
9.8
9.8 4.3 8.8 8.4 4.4 2.0 11.5 |
64
316 – 220 158 – – 710 |
140
100 – 150 155 150 – 300 |
–
– – – – – – – |
348
316 344 334 334 315 345 432 |
|||||||||||||||||||||||||||||||||||||||||||
| Edible roots | |||||||||||||||||||||||||||||||||||||||||||||||||||||
| Carrots
Potatoes Beetroot Radish Yam(suran) |
0.9
1.6 1.7 0.7 1.2 |
0.2
0.1 0.1 0.1 0.1 |
10.7
22.9 13.9 4.2 18.4 |
1.2
– – – – |
0.08
0.01 0.20 0.05 0.05 |
1.5
0.7 1.0 0.04 0.6 |
200
40 – 3 434 |
60
20 70 60 20 |
3
17 88 15 – |
45
99 62 21 79 |
|||||||||||||||||||||||||||||||||||||||||||
| Fruits | |||||||||||||||||||||||||||||||||||||||||||||||||||||
| Pineapple
Indian-gooseb erry Fig Tamarind(ripe) Water-melon Mangoes(ripe) Bananas pamelmoose Guava Rosa Dates Pomegranates Grapes Pears Papaya Peach Jack-fruit(fanas) Jujube fruit(bor) Mosambi Raspberry Lemon Apple orange |
7.6
0.5 1.3 3.1 0.1 0.6 1.3 0.7 1.5 0.7 3.0 1.6 0.8 0.2 0.5 1.5 1.9 0.8 1.5 1.8 1.0 0.3 0.9 |
0.1
0.1 0.2 0.1 0.2 0.1 0.2 0.1 0.2 0.1 0.2 0.1 0.1 0.1 0.1 0.2 0.2 0.1 1.0 0.2 0.9 0.1 0.3 |
12.0
14.1 17.1 67.4 3.8 8.8 36.4 7.1 14.5 19.7 67.3 14.6 10.2 11.5 9.5 8.9 17.4 12.8 10.9 11.5 11.1 13.4 10.6 |
0.3
3.4 – 5.6 – 1.1 – – 6.9 0.9 2.1 5.1 3.0 1.0 – – 1.1 – 1.3 3.2 1.7 – – |
0.02
0.05 0.06 0.17 0.11 0.01 0.01 0.02 0.01 0.02 0.07 0.01 3.03 0.01 0.01 0.02 0.17 0.03 0.09 0.01 0.07 0.01 0.05 |
0.9
1.2 1.2 10.9 0.2 4.5 0.4 0.2 1.0 1.0 10.6 0.3 0.4 0.7 0.4 1.5 10.9 0.8 0.3 1.8 2.3 1.7 0.01 |
60
– 270 100 – 4800 – – – – 600 – 15 14 2020 230 100 70 26 – – – 350 |
–
– – – – – 50 40 – – 30 – – – – 40 – – – – – 40 40 |
63
600 2 13 1 – 1 31 299 – – 16 3 – 46 1 03 – 63 49 39 2 68 |
50
59 75 283 17 50 153 32 66 83 283 65 46 47 40 38 65 55 59 55 57 56 49 |
|||||||||||||||||||||||||||||||||||||||||||
| Vegetables | |||||||||||||||||||||||||||||||||||||||||||||||||||||
| Cucumber
Bitter -gourd(karalla) Plantains(raw-bananas) Cabbage Cauliflower Pumpkin(gourd) Cluster beans Chola pods Tomatoes(ripe) Tin Dora Ridge gourd Bottle gourd Broad -beans(papadi) French beans Lady’s finger Brinjals Peas Tumip(salgam) |
0.4
1.6 1.4 1.8 3.5 1.4 3.7 0.9 1.0 1.7 0.5 0.2 4.5 1.7 2.2 1.3 7.2 0.5 |
0.1
0.2 0.2 0.1 0.4 0.1 0.2 0.1 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.3 0.1 0.2 |
2.8
4.2 14.7 6.3 5.3 5.3 9.9 3.5 3.9 5.2 3.7 2.9 10 4.5 7.7 6.4 19.8 7.6 |
–
0.8 – 1.0 – – 2.3 1.2 – – – – 2.0 1.8 1.2 – – – |
0.01
0.02 0.01 0.03 0.03 0.01 0.13 0.26 0.01 0.02 0.04 0.02 0.05 0.05 0.09 0.02 0.02 0.03 |
1.5
2.2 0.6 0.8 1.3 0.7 5.8 1.8 0.1 0.9 1.6 0.7 1.6 1.7 1.5 1.3 1.5 0.4 |
–
210 50 2000 38 84 330 – 320 28 56 – – 221 58 5 139 – |
90
24 15 150 110 200 – – 40 – 22 – – 144 21 15 120 40 |
7
88 24 124 36 2 48 – 33 – – – 12 14 16 23 9 43 |
14
25 66 30 39 28 56 18 20 27 18 13 59 30 41 34 109 34 |
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| Leafy vegetables | |||||||||||||||||||||||||||||||||||||||||||||||||||||
| Bishop’s weed
Alavi leaves Carrot leaves Hermaphrodite- leaves Hermaphrodite- (red) Coriander –leaves Betel leaves Spinach leaves Mint leaves Fenugreek –leaves Mustard seeds -leaves |
6.0
0.3 5.1 3.0 4.9 3.3 3.1 1.9 4.8 4.9 5.1 |
0.6
0.3 0.5 0.3 0.5 0.6 0.8 0.9 0.6 0.9 0.4 |
8.6
4.2 8.3 8.1 5.7 6.5 6.1 4.0 8.0 9.8 7.1 |
1.4
0.6 – – – – 2.3 – 2.0 1.0 – |
0.23
0.06 0.34 0.08 0.50 0.14 0.23 0.06 0.23 0.47 0.37 |
6.3
0.5 8.8 22.9 21.4 10.00 5.7 5.0 15.6 16.9 12.5 |
7500
– – – 11000 12600 9600 3500 2700 3900 – |
–
– – – 173 – – 70 – 70 – |
62
– – – 173 135 5 48 – – – |
64
20 58 47 47 45 44 32 57 67 55 |
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| Food | |||||||||||||||||||||||||||||||||||||||||||||||||||||
| Meat | 7.8 | 9.0 | 71 | 1.5 | 0.24 | 5.3 | 220 | 110 | – | 350 | |||||||||||||||||||||||||||||||||||||||||||
